Whether you’re eating canned tuna to build muscle or lose fat, or just for fun, the recipes below offer a variety of variations.

Tuna Cold Salad

Ingredients:

• 1 can of canned tuna (crushed)
• 2 cups chopped salad lettuce
• 1/2 cup halved cherry tomatoes
• 2 tablespoons vinaigrette

Instructions:

Toss all ingredients in a salad bowl and serve. It’s super easy! Feel free to add, omit, or substitute ingredients, such as black olives for the cherry tomatoes or raisins.

Warm Tuna and Potato Salad

Ingredients:

• 175g canned tuna (crushed)
• 650g potatoes (diced)
• 2 tsp pesto (can be substituted with other sauces)
• 4 tsp olive oil
• 8 cherry tomatoes (halved)
• Lettuce to taste
• A pinch of salt
• A pinch of pepper

Instructions:

• Bring water to a boil in a pot, add the potatoes, and cook until tender.
• Mix the pesto and olive oil to make the salad dressing.
• Remove the softened potatoes from the water and place them in a salad bowl.
• Place the lettuce on top of the potatoes and sprinkle with salt and pepper.
• Place the cherry tomatoes and tuna on top of the lettuce and drizzle with the salad dressing from step 2.
• Toss all ingredients in the salad bowl and serve.

Tuna Sandwich

Ingredients:

• 2 cans of tuna (crushed)
• 1/2 cup mayonnaise or other thick salad dressing
• 1-2 hard-boiled eggs (crushed)
• 1 teaspoon lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• Several slices of toast

Instructions:

• In a large bowl, combine the tuna, hard-boiled eggs, lemon juice, salt, pepper, and mayonnaise (or salad dressing).
• Mix all ingredients until combined, spread on toast, and enjoy.

Tuna Pasta

Ingredients:

• 1 can of tuna (crushed)
• 2 tablespoons olive oil
• 2 garlic cloves (minced)
• 1 teaspoon lemon juice
• A pinch of salt
• A pinch of pepper
• 100g spaghetti (other pasta is also acceptable)

Instructions:

• Bring water to a boil. Sprinkle a little salt into the water and cook the spaghetti until done. Refer to the spaghetti package for the cooking time.
• Pour olive oil into a frying pan over medium heat.
• Once the oil is hot, add the garlic cloves and sauté for 30 seconds. Then, add the tuna and lemon juice to the pan and stir-fry.
• Remove the cooked spaghetti from the pan and continue stir-frying.
• Sprinkle with salt and pepper, stir-fry once more, and serve.

Tuna Fried Rice

Canned tuna can also be delicious when used to make fried rice. All you need is leftover rice, canned tuna, and any other ingredients you’d like. To make it, heat oil in a frying pan. Add the ingredients (excluding the tuna) in order and stir-fry until combined. Finally, add the tuna and stir-fry until combined. Note that the ingredients need to be added in order because some ingredients cook more slowly than others; the faster-cooking ones should be added later.

Tuna Soup or Porridge

When making soup or porridge, you can add crumbled tuna from the can at the end. Since the canned tuna is already cooked, it doesn’t need to be cooked long; just heat it through and it’s ready to eat.